Holbrook - Advanced Guide
Master the Holbrook HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Maximize intensity on each round while maintaining speed and quality across all 10 rounds.
Recommended Gear
- Hand grips (for pull-ups)
- Wrist wraps
- Chalk
- Running shoes
- Knee sleeves
Choose Your Skill Level
Advanced Pacing Strategy
Target sub-1:15 per working round
May only need 45-50 seconds of rest
Unbroken thrusters every round
Explosive sprints
Advanced Movement Tips
Thrusters: Unbroken, fast cycling, perfect lockout
Pull-Ups: Unbroken, butterfly or fast kipping
Sprint: 95%+ effort, max acceleration
Rest: Minimal rest if feeling strong
Advanced Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Increase thruster weight to 135/95 lb
Strict pull-ups or chest-to-bar pull-ups
Reduce rest to 45 seconds
Add 11th or 12th round
Advanced Success Tips
This workout rewards high power output
Each round is short - go hard
Thruster breathing: exhale on press, inhale on squat
Save sprint speed for second half of each 100m
Mental game is key - commit to each round
Ready to Take on Holbrook as a Advanced Athlete?
Use these advanced strategies to honor U.S. Army Capt. Jason Holbrook with your best effort.